Comparing Nutrients in 5 ounces Canned Kidney Beans VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Canned Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	4.1% 119kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	88% 115g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.65% 0.47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.039% 0.028g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.3g	g per day for Men 19-50 years
Fiber	16% 6.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	91% 364μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.8% 48mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	44.7% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20.7% 1.66mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	63.8% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.2% 128mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3% 111g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Dry parboiled enriched Long-grain White Rice:

• Canned All Types Kidney Beans have more Vitamin C and 41 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 5.2 times more Vitamin B1, 12.3 times more Vitamin B3, 4.9 times more Vitamin B5, 6.1 times more Vitamin B6 and 7.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry parboiled enriched Long-grain White Rice have similar amounts of Vitamin B2 per 5 oz.
• Both Canned All Types Kidney Beans as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Dry parboiled enriched Long-grain White Rice:

• Canned All Types Kidney Beans have 1.4 times more Potassium, 148 times more Sodium and 7.9 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 2.1 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 6.2 times more Manganese, 1.7 times more Phosphorus, 22.1 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry parboiled enriched Long-grain White Rice have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 4.8 times more Omega 3, 5.6 times more Sugars and 2.4 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 4.5 times more Energy, 1.7 times more Fat, 2.9 times more Omega 6, 5.6 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.